When it comes to analyzing the physical fitness of a person, one of the most relevant aspects is cardiorespiratory endurance because it affects your ability to move and perform well. It is a measure of the person’s overall physical health. It refers to how the lungs, heart and muscles work together during moderate to intense exercise, but how does cardiorespiratory endurance affect physical fitness?
In this post, we discuss what exactly cardiorespiratory endurance is, how it affects the physical fitness of a person, what its significance is and what you can do to improve it.
What Is Cardiorespiratory Endurance?
Cardiorespiratory endurance is a measure of how well the body performs during extended exercise periods. In simple words, a person with high cardiorespiratory endurance can sustain intense exercises for a longer period without getting exhausted. Improving it can benefit a person in many ways.
Cardiorespiratory endurance is actually an indication of how fit and healthy a person is. It measures the level at which the heart and lungs work with the muscles during some type of physical activity.
In other words, it measures how efficiently the heart pumps oxygen from the lungs through the blood vessels to the muscles in the body.
To have high cardiorespiratory endurance, your heart should be fit, lungs healthy and muscles active on a regular basis.
This consideration is much more than just muscular endurance and cardiovascular fitness. It is the analysis of how the heart, lungs and muscles work with each other.
The measure of cardiorespiratory endurance of a person directly affects his ability to perform physical activities and the overall physical fitness.
Why It Is Important For Physical Fitness?
Cardiorespiratory endurance is one of the most important factors indicating the physical fitness of a person. This is because it affects aerobic power or VO2 Max. VO2 Max is the ability of the body to use oxygen. Improving the cardiorespiratory endurance affects your VO2 max or maximal aerobic power.
Your body’s ability to use enough oxygen and deliver it to different organs will increase to meet the demands of your muscles. If your body can use a bigger volume of oxygen during exercise, you can perform faster and longer.
Improving the cardiorespiratory endurance also improves the body’s ability to burn fat. It enhances the aerobic system in the body to be able to perform aerobic activities that need oxygen.
Some of the most common examples of this type of exercises include cycling, running and swimming. With an improved aerobic system, you become more capable of burning fat, lose extra fat and become fit.
The measure of cardiorespiratory endurance is important for everybody, not only professional athletes. Those who are trying to lose weight should focus on improving their cardiorespiratory endurance as they can easily burn calories by performing high-intensity aerobic activities.
Moreover, research suggests that having an improved cardiorespiratory endurance provides a plethora of health benefits like reduced risk of cardiovascular diseases and high blood pressure.
How Cardiorespiratory Endurance Affects Physical Performance?
Muscles in the body need oxygen all the time but they need more when we train or are physically active. The heart, lungs and blood vessels function together to make sure muscles have enough oxygen available. Cardiorespiratory endurance is a term that suggests dealing with both respiratory and cardiovascular systems.
While the cardiovascular system keeps the heart beating and pumps blood throughout the body, the respiratory system enables us to breathe.
By improving the cardiorespiratory endurance, your body is able to carry more oxygen to different parts. This would increase the number of red cells in your blood. The heart becomes stronger, pumps larger amounts of blood and distributes oxygen better.
The performance of these two systems is directly related to your physical performance. The slower they perform, the tougher it is for your heart and lungs to pump the oxygen around the body.
This eventually affects your performance as you need more energy to pump the blood and so perform much slower and get tired too fast.
How To Boost Cardiorespiratory Endurance?
You can improve your cardiorespiratory endurance by exercising on a regular basis. If you are not physically active, you can start with moderate exercises for 60 minutes per day for 4-6 days per week.
If you indulge in high-intensity training, 30-40 minutes of exercise is sufficient. You should always try to push yourself to progress your performance.
You should keep increasing the difficulty of your cardio or aerobic activity to be able to improve your cardiorespiratory endurance.
Adding variations to the workouts is also important because it pushes the body and ensures all your muscles groups are trained. This will also push your heart rate whenever you exercise.
A variety of exercises can be included in your daily routine in order to boost your cardiorespiratory endurance. A number of different types of activities can help improve your performance.
However, the best cardiorespiratory exercise is the one that raises your heart rate and gets you sweating. Some of the best options include,
This is one of the best exercises you can do at home to boost your cardiorespiratory endurance. It is a simple strength training exercise. Stand with your feet shoulder-length apart. Descend into a squat position with the hands on the floor.
Kick your feet back so that you get into a plank position. Then lower your chest to the floor while keeping the arms close to your body. Push up with the hands and jump the feet forward.
This makes one repetition. Burpees involve all the muscles in the body and this is why it can benefit the cardiorespiratory system.
A popular physical activity across the world, biking or cycling not only trains a lot of muscles but also works for cardiorespiratory endurance.
It is a simple cardio exercise that anybody can do with ease. It is also inexpensive.
We all know that jumping jacks are great for lungs and heart. Jumping jacks are effective at improving the strength of your cardiovascular and respiratory systems.
To do this exercise, keep your feet together and arms on the side. Jump and land with your legs wide open and hands touching together over the head. Then jump again and return to the starting position.
Apart from these, there are numerous exercises and activities that work on improving cardiorespiratory endurance. You can try running, swimming, dancing, water aerobics and other simple activities along with exercises like side hops, hopping squats, mountain climbers and high-intensity training.